Split the time you need to cut across weeks and training paces
Enter your current two-mile run time, the time you are aiming at and how many weeks you have. The tool returns the total seconds to cut, the cut needed per week, the cut needed per mile, and a table of interim weekly targets with the matching pace per mile and 400 m lap. Two miles is 3,218.688 m, so the lap figure divides the target time by 8.05 laps.
Training paces are built by adding or subtracting an offset from your goal pace. Intervals sit faster than goal pace and tempo runs sit slower, but those offsets are coaching convention rather than a published standard, so only starting values are supplied and you can change both. As of October 2026 no governing body publishes a required pace distribution for two-mile training.
The weekly interim targets are not a prediction. They divide the total cut evenly across the weeks you entered, and real improvement is not linear and includes plateaus. The two-mile run is a US Army Fitness Test (AFT) event, but no point table or pass mark is stored here, because published per-event tables disagree between sources. Set your own goal time instead.
Frequently asked questions
They divide the total cut evenly across your weeks, so they are a reference line rather than a prediction. Real improvement is not linear.
It is coaching convention, not a published standard. That is why it is only a starting value and you can set anything from 0 to 180 seconds.
Two miles is 3,218.688 m, or 8.05 laps of a 400 m track, so the week target is divided by that lap count. The interval lap is calculated separately from the interval pace.